One of my favorite memories from growing up is our annual summer vegetable garden, which wed sit down and plan together in early spring. As soon as the frosts lifted, my dad would attack our small patch of land off the back deck with a rototiller, while my mom would plot out an array of plants designed to render the perfect mix of seasonal produce.
Granted, by harvest time the obligatory sunflowers were picked over by birds, and despite our valiant efforts and yard after yard of netting wed find evidence of other scavengers (mostly the four-legged variety) who had pilfered some of the other fruits of our labor. But I do remember what we managed to reap being delicious.
Now that Im out on my own, I lack both the property and the green thumb for a garden, but I do enjoy regularly hitting up the local farmers markets to pick up the best of the seasons treats. There are a few warm-weather vegetables, in particular, that are both abundant and make a simple healthy addition to meals during the summer months. Read on for fun facts and quick recipes for five of my favorites:
Corn Averaging 84 calories per ear, corn contains vitamin A, plus folate, fiber and antioxidants. When buying, look for husks that have an even green color, silks that are a pale golden tone and plump kernels that ooze a milky juice when popped, which means the ear is fresh. Corn is also super-convenient because it comes pre-packaged and ready for the grill! Simply remove the silks, brush a little butter on the kernels and pull the husks back up before tossing on for about 15 minutes, turning regularly.
Cucumbers Theres truth in the saying Cool as a cucumber; did you know that the inside of this potassium-packed vegetable can actually be up to 20 degrees cooler than the air in which it sits? As a general rule, the smaller the cucumber, the smaller the seeds, and look for one that is firm, straight and without blemishes. For a sweet and sour treat, try slicing two cucumbers thinly and mixing with one-quarter cup of rice vinegar, one teaspoon sugar and one quarter teaspoon salt, plus two tablespoons toasted sesame seeds.
Green Beans Crunchy, flavorful and a rich source of fiber, green beans boast important nutrients such as vitamins A, B6 and C not to mention a healthy dose of minerals like iron, calcium and magnesium. Choose crisp, well-formed beans that have smooth skin because a woody or tough appearance with discolored brown spots is usually a sign they are not fresh. For an elegant side dish, combine a pound of blanched beans with two tablespoons olive oil and one-third cup each of crumbled blue cheese and crushed walnuts.
Sweet Peppers Lacking the hotness for which some of their family members are known, sweet (or bell) peppers contain small levels of the healthy alkaloid compound capsaicin, which may have anti-bacterial, anti-carcinogenic, analgesic and anti-diabetic properties. Avoid excessively soft, lusterless, or pale-colored peppers with surface punctures, bruises or shriveled stems. A fat burning review can help you build a clear outline of what you require to focus on to carry out your fat reducing target if you're a novice; or serve as a reminder for those who are at an advanced or more enhance stage of their weight loss plan. Following are seven steps that can serve as methods for your special weight loss system. The first thing that one must understand is that losing weight and losing fat is not the same. Many weight loss courses have tricked people into considering that it is the same, but most diets and weight loss plans only work by causing a person's body to reduce more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. Roasted peppers are a quick fix that will allow you to add exquisite flavor to a variety of dishes; simply quarter peppers, removing seeds and membranes before roasting in a 500-degree oven until the skin blisters and turns black (and peel off skin when cool).
Tomatoes Although technically a fruit, the tomato is used most often as a vegetable for cooking purposes. Lycopene, a much talked-about antioxidant present in tomatoes, has been known to neutralize free radicals in the body and cut the risk of some cancers. When buying, focus on choosing a specimen that feels heavy for its size and smells deliciously earthy. And whatever you do, dont refrigerate tomatoes when you get them home; youll run the risk of turning them mushy or mealy in temperatures cooler than 50 degrees. Try halving tomatoes and topping with a mixture of one quarter cup grated Parmesan, one teaspoon fresh oregano, plus salt and pepper, to taste. Drizzle with olive oil and bake for about 15 minutes or until tender in a 450-degree oven.
Swing by the Downtown San Jose Farmers Market, which runs every Friday from 10:00 a.m. to 2:00 p.m., to sample some of the best of our California produce. For more information, visit the website here.
Living elsewhere, but looking to locate your own local market? A good place to start is the Natural Resources Defense Councils Smarter Living: Eat Local site here, which includes information about markets around the country as well as which produce is currently in season around the U.S.
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